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If you want to do a 2100 calorie meal plan but don’t really know where to start, you’ve come to the right place.
There are different reasons why someone would want to follow a 2100 calorie diet. Men might use it to lose weight, and most women can use it as a tool for weight gain.
No matter the reason, as a Registered Dietitian, I know how challenging it is to choose what to eat. To make things easier for you, I’ve created several 2100 calorie diet meal plans to set you up for success.
However, before we dig into the good stuff, remember that the following meal plans are for educational purposes. They are not meant to replace medical advice. For that reason, when possible, you should always seek professional health to get a tailored meal plan based on your goals and needs.
Keep reading to download all those 2100 calorie meal plans with their full grocery lists and recipes.
What is a 2100 calorie meal plan?
Related: 15 Best High Calorie Breakfast Ideas
A 2100 calorie diet meal plan is a diet where you eat 2,100 calories a day.
All of the meal plans include breakfast, lunch, dinner, and two snacks. There are also different variations, especially with respect to macro distribution, to meet different needs.
Who should take 2100 calories a day?
Related: 900 Calorie Meal Plan PDF
Men who want to lose weight can eat 2,100 calories a day to lose belly fat and maintain muscle mass.
Just keep in mind you need to be in a caloric deficit to lose weight. So, as long as your energy requirements are higher than 2,100 calories, you can use this meal plan to lose weight.
Still, that is not the only use for a 2100 calorie meal plan. Women who want to gain muscle mass can benefit from this number of daily calories.
As long as it helps you reach a caloric surplus (eating more calories than the body needs), it can help you build muscle with the right exercise.
Is 2100 calories a lot?
No, 2,100 calories is not a lot, but it all depends on your maintenance calories. If you have an energy requirement of 1,600 calories, then yes, 2,100 calories might lead to weight gain if not accompanied by the right training program.
However, if you have an energy requirement of 2,600 calories, then 2,100 calories might actually lead to weight loss.
How to eat 2100 calories a day?
It’s best to distribute your calories throughout the day, especially if you’re active. After all, calories are energy.
That said, this doesn’t mean every meal has to have equal calories. If you’re not big on breakfast, you can reserve more calories for lunch.
The meal plans we have today will show you how easy it is to hit 2100 calories.
What does 2100 calories look like?
Related: 20 Best Foods To Gain Muscle
It depends on the quality and composition of your food. As is often the case, a little processed food can contain as many calories as a lot of whole foods.
If you want to know what 2100 healthy, balanced calories look like, here is a one-day example.
- Breakfast: Creamy strawberry oats
- Snack: Peanut butter chickpea smoothie
- Lunch: Beef and veggie skillet
- Snack: French toast mug cake
- Dinner: Spicy shrimp sushi bowl
Benefits and Drawbacks of 2100 Calorie Meal Plan
Related: 2000 Calorie Meal Plan PDF
If you follow the meal plan properly, there are several benefits, but they won’t apply to everyone.
Benefits
Weight Loss
For most men, this diet can help them achieve weight loss. So, it can be used for active gym goers or bodybuilding. This is the ideal meal plan to try during a cutting phase.
Weight Gain
Women tend to have lower energy requirements than men, so following a 2100 calorie meal plan can create a caloric surplus to gain muscle mass.
Better Portion Control
When you don’t have the guidance, it’s challenging to determine how much food you need to eat 2100 calories a day. A meal plan that includes a shopping list and detailed recipes makes it easier to reach your goals.
Drawbacks
Weight Gain
If you don’t keep track of calories or have it along with the right training program, it can lead to weight gain, but from fat mass and not muscle mass.
Not Enough Time For Cooking
While a meal plan can give a clear idea of where to go, some people might not have enough time to follow through with it. You will have to invest time in your diet if you want to do it right.
List of Available Dietary 2100 Calorie Meal Plans For Free Download
Related: Feast On A Budget: 20 Cheap High-Calorie Foods
Before moving on, here is a preview of all the 2100 calorie meal plans that are available for you to download for free. Each meal plan comes with its delicious recipes and grocery list.
- 7 Day Balanced 2100 Calorie Meal Plan PDF
- 21 Day Fix 2100 Calorie Meal Plan PDF
- 28 Day Balanced 2100 Calorie Meal Plan PDF
- 2100 Calorie Meal Plan 40/30/30 PDF
- 2100 Calorie Meal Plan 40/40/20 PDF
- 2100 Calorie Meal Plan 50/30/20 PDF
6 Tips for Following a 2100 Calorie Meal Plan
Read More: 2300 Calorie Meal Plan PDF
Shop, cook, and eat – sounds easy, right? The truth is, it’s easy to get overwhelmed when you’re sticking to a plan. Here are some professional tips I give my clients.
1. Give Meal Prep a Try
We are going to talk about that scary term some people fret about, and it’s meal prep. People tend to be afraid of meal prep when in reality, it is there to help you stay on track and make things easier for you.
Meal prep does not mean you have to make every single meal for the week at once. You can meal prep every two to three days, or just prep certain ingredients for easy use later.
Start small if you need to, but prep will be your savior when you jus
2. Foods To Eat
If you are on a weight loss journey, make sure to choose foods with a high satiating effect, such as protein and vegetables. This will play a crucial role in preventing hunger or cravings while following a meal plan.
Keep in mind that you can make changes to the meal plan to adjust it to your preferences. For example, you can switch one vegetable for another. And, when it comes to vegetables, you can add more.
You can also switch between proteins; just make sure they have a similar nutritional value.
Also, you can change meals on the same day. For example, if you want to switch lunch and dinner, you can. But, what you cannot do is switch meals on different days, since this can throw the calories off.
3. Foods To Avoid
The closer you stay to plan, the better the results will be. Avoiding foods that add unnecessary calories will play a crucial role. Food like cakes, cookies, pastries, sweets, soda, and ice cream are all high in calories with a low satiating effect.
Replace these options with healthier and more filling ingredients. For example, instead of having white rice, switch it to brown or black rice.
4. Pay Attention To Sleep and Stress
Sleep and stress are essential factors in any meal plan. Lack of sleep and weight loss can lead to poor recovery, which can affect muscle increase or increase cravings, resulting in staying off plan.
While it can be impossible to eliminate stress completely, make sure you are looking for ways to help you cope with stress to avoid any negative effects.
Also, aim to sleep at least seven to eight hours nightly.
5. Drink Plenty of Water
No matter if you want to lose or gain weight, drinking enough water is crucial to any healthy diet.
If you don’t know how much water you need, divide your body weight (pounds) by half to get the total ounces of water you should drink per day.
If you are on a weight loss journey, this can help reduce calories without feeling like you are starving throughout the day.
6. Choose the Right Exercise
Finally, if you want to gain weight by following a 2100 calorie meal plan, you must do it with the right training program.
A strength training program tailored to your needs will help those extra calories be used for muscle building instead of fat mass.
Macro Calculator
Read More: 2400 Calorie Meal Plan PDF
Not everyone is going to need to eat 2100 calories a day. If you’re uncertain if this is the right meal plan for you, a health professional can help you determine how many calories you need based on age, height, weight, and goals.
However, if you cannot see a health professional, a macro calculator can give you a clear idea of how many calories you need. One of the best free tools is our macro and calorie calculator.
- Choose your training and nutrition experience: Beginner, moderate, or expert.
- Choose your tracking experience: Beginner, moderate, or expert.
- Tell us your age, weight, height, and body fat (optional).
- Choose your activity levels: Sedentary, lightly active, moderately active, heavily active, or athlete.
- Check your email for your results.
Now, let’s get into the good stuff – the 2100 calorie meal plans.
7 Day Balanced 2100 Calorie Meal Plan
Related: 25 Healthy High Calorie, Low Carb Foods
Starting the series, we have a 7 day balanced 2100 calorie meal plan. This is an ideal plan for those who want to start following a meal plan but don’t want to get overwhelmed with planning too far ahead.
The following meal plan has a macro distribution of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Blueberry protein oats
- Snack: Pepperoni and sun-dried tomato pizza bagel
- Lunch: Tofu broccoli pasta
- Snack: French toast mug cake
- Dinner: Spicy shrimp sushi bowl
Tuesday
- Breakfast: Blueberry protein oats
- Snack: Pepperoni and sun-dried tomato pizza bagel
- Lunch: Spicy shrimp sushi bowl
- Snack: French toast mug cake
- Dinner: Chicken, rice, and kimchi bowl
Wednesday
- Breakfast: Blueberry protein oats
- Snack: Pepperoni and sun-dried tomato pizza bagel
- Lunch: Chicken, rice, and kimchi bowl
- Snack: French toast mug cake
- Dinner: Hawaiian BBQ tofu bowls
Thursday
- Breakfast: Banana protein oats
- Snack: Smoked salmon open-faced sandwich
- Lunch: Hawaiian BBQ tofu bowls
- Snack: Taco spiced chickpeas
- Dinner: Chickpea, tofu, and sweet potato quinoa salad
Friday
- Breakfast: Banana protein oats
- Snack: Smoked salmon open-faced sandwich
- Lunch: Chickpea, tofu, and sweet potato quinoa salad
- Snack: Taco spiced chickpeas
- Dinner: Tofu and lentil stir fry with veggies
Saturday
- Breakfast: Super simple French toast
- Snack: Smoked salmon open-faced sandwich
- Lunch: Tofu and lentil stir fry with veggies
- Snack: Taco spiced chickpeas
- Dinner: Turkey, artichoke, and olive naan pizza
Sunday
- Breakfast: Super simple French toast
- Snack: Smoked salmon open-faced sandwich
- Lunch: Turkey, artichoke, and olive naan pizza
- Snack: Taco spiced chickpeas
- Dinner: Eggplant and crispy chickpeas with tahini
If you want to start getting amazing results, click on the following link to download the meal plan for free.
7 Day Balanced 2100 Calorie Meal Plan PDF
21 Day Fix 2100 Calorie Meal Plan
The very best results I’ve seen my clients enjoy is when they plan weeks ahead. So, if you want to take your results to the next level, planning 21 days in advance can help.
The following meal plan has the same macro breakdown as the previous one. It offers 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Edamame cream cheese toast
- Snack: Tortilla and bell pepper snack plate
- Lunch: Brie prosciutto and pear sandwich
- Snack: Fig, goat cheese, and prosciutto toast
- Dinner: Chickpea and tofu quinoa toast bowl with peanut sauce
Tuesday
- Breakfast: Edamame cream cheese toast
- Snack: Tortilla and bell pepper snack plate
- Lunch: Chickpea and tofu quinoa toast bowl with peanut sauce
- Snack: Fig, goat cheese, and prosciutto toast
- Dinner: Kimchi, egg and rice bowl
Wednesday
- Breakfast: Edamame cream cheese toast
- Snack: Tortilla and bell pepper snack plate
- Lunch: Kimchi, egg and rice bowl
- Snack: Fig, goat cheese, and prosciutto toast
- Dinner: Fiddlehead and edamame pesto pasta
Thursday
- Breakfast: Strawberry almond protein smoothie
- Snack: English muffin with ricotta honey
- Lunch: Fiddlehead and edamame pesto pasta
- Snack: Egg and spinach on toast
- Dinner: Spicy shrimp sushi bowl
Friday
- Breakfast: Strawberry almond protein smoothie
- Snack: English muffin with ricotta honey
- Lunch: Spicy shrimp sushi bowl
- Snack: Egg and spinach on toast
- Dinner: Orzo with sausage and mushrooms
Saturday
- Breakfast: Potato chickpea breakfast hash with fried eggs
- Snack: English muffin with ricotta honey
- Lunch: Orzo with sausage and mushrooms
- Snack: Egg and spinach on toast
- Dinner: Peanut and edamame chickpea pasta
Sunday
- Breakfast: Potato chickpea breakfast hash with fried eggs
- Snack: English muffin with ricotta honey
- Lunch: Peanut and edamame chickpea pasta
- Snack: Egg and spinach on toast
- Dinner: Snap pea and pancetta pasta
To get all the delicious recipes and grocery list, click on the following link.
- 21 Day Fix 2100 Calorie Meal Plan Week 1 PDF
- 21 Day Fix 2100 Calorie Meal Plan Week 2 PDF
- 21 Day Fix 2100 Calorie Meal Plan Week 3 PDF
28 Day Balanced 2100 Calorie Meal Plan
To get you even better results, why not plan for an entire month? I know, it sounds like a lot. But the good thing is that you don’t have to do the work. It’s as simple as downloading a PDF.
The following meal plan has a macro breakdown of 50% carbs, 20% proteins, and 30% fats.
Monday
- Breakfast: Omelet toast and banana
- Snack: Bagel with ghee
- Lunch: Beef and veggie skillet
- Snack: French toast mug cake
- Dinner: Steak, mashed potatoes, and green beans
Tuesday
- Breakfast: Omelet toast and banana
- Snack: Bagel with ghee
- Lunch: Steak, mashed potatoes, and green beans
- Snack: French toast mug cake
- Dinner: Roasted eggplant sandwich
Wednesday
- Breakfast: Omelet toast and banana
- Snack: Bagel with ghee
- Lunch: Roasted eggplant sandwich
- Snack: French toast mug cake
- Dinner: Tofu broccoli pasta
Thursday
- Breakfast: Cucumber, mango, and banana smoothie
- Snack: Cauliflower hummus recipe
- Lunch: Tofu broccoli pasta
- Snack: Edamame ricotta toast
- Dinner: Steak, plantains, and black beans
Friday
- Breakfast: Cucumber, mango, and banana smoothie
- Snack: Cauliflower hummus recipe
- Lunch: Steak, plantains, and black beans
- Snack: Edamame ricotta toast
- Dinner: Fettuccine with sausage, beans and kale
Saturday
- Breakfast: Maple lentil breakfast sausage with turnip hash browns
- Snack: Cauliflower hummus recipe
- Lunch: Fettuccine with sausage, beans and kale
- Snack: Edamame ricotta toast
- Dinner: Sardine spaghetti
Sunday
- Breakfast: Maple lentil breakfast sausage with turnip hash browns
- Snack: Cauliflower hummus recipe
- Lunch: Sardine spaghetti
- Snack: Edamame ricotta toast
- Dinner: Fiddlehead edamame pesto salad
Did one of the recipes catch your eye? Click on the following link to get all the recipes and grocery list.
- 28 Day Balanced 2100 Calorie Meal Plan Week 1 PDF
- 28 Day Balanced 2100 Calorie Meal Plan Week 2 PDF
- 28 Day Balanced 2100 Calorie Meal Plan Week 3 PDF
- 28 Day Balanced 2100 Calorie Meal Plan Week 4 PDF
2100 Calorie Meal Plan 40/30/30
If you are on a weight loss journey, a lower carb intake with a higher protein content might produce better results. It can help increase fullness levels and support muscle mass.
If you want more protein, this is the meal plan for you. The following meal plan has a macro breakdown of 40% carbs, 30% proteins, and 30% fats.
Monday
- Breakfast: Vanilla berry protein smoothie
- Snack: Overnight vanilla protein oats
- Lunch: Creamy coconut chicken with rice
- Snack: Cottage cheese with cherries
- Dinner: Chicken nugget sauerkraut salad
Tuesday
- Breakfast: Vanilla berry protein smoothie
- Snack: Overnight vanilla protein oats
- Lunch: Chicken nugget sauerkraut salad
- Snack: Cottage cheese with cherries
- Dinner: Green poutine
Wednesday
- Breakfast: Vanilla berry protein smoothie
- Snack: Overnight vanilla protein oats
- Lunch: Green poutine
- Snack: Cottage cheese with cherries
- Dinner: Chicken and kale skillet with chickpea pasta
Thursday
- Breakfast: Orange creamsicle overnight oats
- Snack: Cheesy black bean toast
- Lunch: Chicken and kale skillet with chickpea pasta
- Snack: Cottage cheese and orange
- Dinner: Chipotle chicken, broccoli and wild rice
Friday
- Breakfast: Orange creamsicle overnight oats
- Snack: Cheesy black bean toast
- Lunch: Chipotle chicken, broccoli and wild rice
- Snack: Cottage cheese and orange
- Dinner: Honey garlic chicken and potatoes
Saturday
- Breakfast: Tofu scramble with lentils and spinach
- Snack: Cheesy black bean toast
- Lunch: Honey garlic chicken and potatoes
- Snack: Cottage cheese and orange
- Dinner: Seafood jerk pasta
Sunday
- Breakfast: Tofu scramble with lentils and spinach
- Snack: Cheesy black bean toast
- Lunch: Seafood jerk pasta
- Snack: Cottage cheese and orange
- Dinner: Chicken and asparagus pesto pasta
If you are ready to get the best results, click on the following link to download the recipes and grocery list.
2100 Calorie Meal Plan 40/30/30 PDF
2100 Calorie Meal Plan 40/40/20
There might be times when a medical professional recommends a lower fat intake due to conditions such as liver or heart problems. No matter the reason, if the doctor recommends it, this can be a good option for you. Just clear it with them first.
The following meal plan has a macro breakdown of 40% carbs, 40% protein, and 20% fats.
Monday
- Breakfast: Orange creamsicle overnight oats
- Snack: Turkey and spinach wrap
- Lunch: Tofu scramble with lentils and spinach
- Snack: Pomelo and cottage cheese
- Dinner: Jerk chicken and rice with pineapple salsa
Tuesday
- Breakfast: Orange creamsicle overnight oats
- Snack: Turkey and spinach wrap
- Lunch: Jerk chicken and rice with pineapple salsa
- Snack: Pomelo and cottage cheese
- Dinner: Sun dried tomato and salmon pasta
Wednesday
- Breakfast: Orange creamsicle overnight oats
- Snack: Turkey and spinach wrap
- Lunch: Sun dried tomato and salmon pasta
- Snack: Pomelo and cottage cheese
- Dinner: Crispy haddock burger
Thursday
- Breakfast: Mango banana smoothie and egg whites
- Snack: Peach cherry smoothie
- Lunch: Crispy haddock burger
- Snack: Hot chocolate smoothie
- Dinner: Chili lime baked cod with rice
Friday
- Breakfast: Mango banana smoothie and egg whites
- Snack: Peach cherry smoothie
- Lunch: Chili lime baked cod with rice
- Snack: Hot chocolate smoothie
- Dinner: Mushroom and beef chickpea pasta
Saturday
- Breakfast: Scrambled egg whites with tomato and asparagus with Egyptian fava beans with tahini
- Snack: Peach cherry smoothie
- Lunch: Mushroom and beef chickpea pasta
- Snack: Hot chocolate smoothie
- Dinner: Tuna avocado salad
Sunday
- Breakfast: Scrambled egg whites with tomato and asparagus with Egyptian fava beans with tahini
- Snack: Peach cherry smoothie
- Lunch: Tuna avocado salad
- Snack: Hot chocolate smoothie
- Dinner: Chicken and kale skillet with chickpea pasta
Ready to start? Click on the following link to get the PDF with the recipes and grocery list.
2100 Calorie Meal Plan 40/40/20 PDF
2100 Calorie Meal Plan 50/30/20
Finally, the last meal plan I have for you has a higher carb and protein content. It can be ideal for moderate to highly active people that need to replenish glycogen stores and support muscle mass.
The following meal plan has a macro breakdown of 50% carbs, 30% proteins, and 20% fats.
Monday
- Breakfast: Strawberry protein sheet pan pancake
- Snack: Banana cinnamon smoothie
- Lunch: Spicy black bean and lentil salad
- Snack: Yogurt overnight oats
- Dinner: Tofu and lentil stir fry with veggies
Tuesday
- Breakfast: Strawberry protein sheet pan pancake
- Snack: Banana cinnamon smoothie
- Lunch: Tofu and lentil stir fry with veggies
- Snack: Yogurt overnight oats
- Dinner: Pressure cooker pork ramen
Wednesday
- Breakfast: Strawberry protein sheet pan pancake
- Snack: Banana cinnamon smoothie
- Lunch: Pressure cooker pork ramen
- Snack: Yogurt overnight oats
- Dinner: Tuna avocado sandwich
Thursday
- Breakfast: Creamy vanilla blueberry protein oatmeal
- Snack: Yogurt and pomegranate
- Lunch: Tuna avocado sandwich
- Snack: Melon breakfast bowls
- Dinner: Slow cooker Hawaiian beef
Friday
- Breakfast: Creamy vanilla blueberry protein oatmeal
- Snack: Yogurt and pomegranate
- Lunch: Slow cooker Hawaiian beef
- Snack: Melon breakfast bowls
- Dinner: Beef and veggie skillet
Saturday
- Breakfast: Banana oat protein pancakes
- Snack: Yogurt and pomegranate
- Lunch: Beef and veggie skillet
- Snack: Melon breakfast bowls
- Dinner: Maple ginger stir fry bowl with rice
Sunday
- Breakfast: Banana oat protein pancakes
- Snack: Yogurt and pomegranate
- Lunch: Maple ginger stir fry bowl with rice
- Snack: Melon breakfast bowls
- Dinner: Mushroom and beef chickpea pasta
If you want to get all the recipes and grocery list, click on the following link to download the free PDF file.
2100 Calorie Meal Plan 50/30/20 PDF
Benefits of Meal Planning
Again, to help you stay on track with any diet, the best solution is sticking to the plan. Let’s review the biggest reasons why you shouldn’t skip planning and prep.
- Saves you time and money. When you plan ahead, you know which ingredients and meals you need to make. As a result, it can help save money and time. You can even buy in bulk to save more money.
- Reduces temptation. Knowing what you’ll eat and prepping a meal in advance reduces the risk of ordering out because you are too tired to cook.
- Decreases stress. Coming home to work only to have to figure out what you need to cook sounds like a hassle. Meal planning takes the guesswork out, so there are no impulsive decisions.
- Better portion control. When you prepare the food in advance, it allows you to weigh everything and put it into individual containers to help you improve portion control.
Conclusion
We’ve reached the end of this series of 2100 calorie meal plans.
This meal plan is ideal for men who want to lose weight and maintain muscle mass. It can also be beneficial for women who are active and want to gain weight, especially muscle.
Now, I always recommend getting a tailored meal plan made by a health professional. It can give you the exact calories you need with the appropriate macro based on your weight, height, age, and goals.
If you cannot attend a health professional, you can use a calorie and macro calculator.
So, which meal plan caught your eye? Why do you prefer a certain macro distribution? Let us know in the comments.
Frequently Asked Questions
Can you lose weight eating 2100 calories a day?
Yes, if you are eating fewer calories than the body needs you can lose weight by eating 2100 calories a day. Since men tend to have higher energy requirements, eating 2100 calories can promote weight loss.
How much protein for 2100 calories?
It depends on the goals and exercise, but a good intake is 1.2 to 2.0 grams of protein per kilogram of bodyweight. This means that if you weigh 70 kg, a good protein intake would be 84 to 140 g of protein per day, which could represent 20-30% of protein in a 2100 calorie meal plan.
How to eat 2000 calories a day?
Have a balanced breakfast, lunch, and dinner, as well as a few snacks if you need them. Check your macros to ensure you’re getting enough fats and protein as well as carbs.
If you have trouble eating 2,000 calories, try protein smoothies with added ingredients like peanut butter.
Is it okay to eat 2100 calories a day?
Yes, it’s okay to eat 2100 calories a day if that is what you need based on height, age, weight, and goals. Consult a health professional or use a calorie and macro calculator to help determine how many calories you need.
What are the macros for 2100 calorie diet?
The macros depend on your needs. You can find 2100 calorie meal plans with a macro distribution of 50% carbs, 20% proteins, and 30% fats. You can also find plans with a distribution of 40% carbs, 30% proteins, and 30% fats.
Is 2100 calories enough to bulk?
Yes, for some women eating 2,100 calories can be a good amount for bulking. Always remember to use it alongside a good exercise program.
